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Meal Prep for Weight Loss: Weekly Plans and Recipes to Lose Weight the Healthy Way Paperback – October 29, 2019

by RD Kelli Shallal (Author)
4.4 4.4 out of 5 stars 2,620 ratings
See all formats and editions
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Simple meal prep and recipes for long-term weight loss success

Eating healthy to lose weight doesn't have to mean spending tons of money or hours in the kitchen every day. Meal Prep for Weight Loss teaches you how to prepare healthy meals in efficient batches so you can enjoy them all week long. With these meal plans and recipes, you'll always have a fast, nourishing meal to reach for―helping you feel great and lose weight sustainably, week after week.

Learn the basics of meal planning and quick, consistent food preparation. Brush up on food safety and storage, and get tips for reheating food and using up leftovers. Each plan includes shopping lists, recipes, and step-by-step instructions for meal prep. Most of the batch-friendly recipes are suited to a Mediterranean or DASH diet, and all include nutritional information, so you can easily swap them into your meal plans.

This meal prep cookbook includes:

  • 8 Meal Prep plans―Start off easily with basic 3-recipe plans and work your way to more fast and efficient 6-recipe plans.
  • 75 Flavorful recipes―Enjoy Cinnamon-Roasted Sweet Potatoes, Easy Sheet Pan Chicken Fajitas, Crunchy Rainbow Salad with Thai Peanut Dressing.
  • Easy, balanced eating―Portion out the veggies, protein, and carbs on your plate to promote steady energy levels and sustainable weight loss.

Stay on track to your weight loss goals with the perfectly portioned meal prep plans in this healthy cookbook.

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  1. Print length
    194 pages
  2. Language
    English
  3. Publisher
    Callisto
  4. Publication date
    October 29, 2019
  5. Dimensions
    7.5 x 0.48 x 9.25 inches
  6. ISBN-10
    1641525444
  7. ISBN-13
    978-1641525442
  8. See all details
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Popular Highlights in this book
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  1. Aim for two fistfuls of vegetables at each meal, for at least two meals a day.
    Highlighted by 281 Kindle readers
  2. Aim to get a minimum of 25 grams and 40 grams of fiber, for women and men respectively.
    Highlighted by 181 Kindle readers
  3. Most people don’t need to eat less but, rather, they need to change what they eat.
    Highlighted by 164 Kindle readers
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From the Publisher

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Meal Prep,weight loss books,healthy cookbook,meal planner,meal prep cookbook

Create a consistent, healthy new lifestyle with:

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Meal Prep,weight loss books,healthy cookbook,meal planner,meal prep cookbook

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8 Simple prep plans

Progress from basic 3-recipe meal preps to superefficient 6-recipe meal preps, all complete with shopping lists, recipes, and step-by-step instructions.

75 Flavorful recipes

Dig in to Blueberry Lemon Muffins, Easy Layered Enchilada Casserole, Sheet Pan Sweet and Spicy Salmon with Veggies, Herb-Roasted Asparagus and Feta, and much more.

A balanced plate

Learn the “plate method” to easily balance out portions of protein, fat, carbohydrates, and fiber in every meal—no calorie counting required.

Editorial Reviews

Review

“Most people know the WHY and WHAT behind weight loss and eating well, but don’t know where to start. Kelli’s well-organized, easy-to-follow meal prep plans teach you the HOW behind realistic and sustainable methods to make healthy cooking fit within your busy lifestyle. Kelli’s realistic approach to weight loss and flexible meal plans based on real food will give you tools for long-term success.”―Kath Younger, RD, owner of Katheats.com

“Kelli is a master at meal planning and meal prepping in a way that is efficient, simple, and cost-effective for people with busy lives. Whether you work hectic hours or have a family to manage along with holding down a job, Meal Prep for Weight Loss is an ideal resource for busy professionals who want to take more control of their meals and weight. You’ll save time, money, and calories by following the plans and recipes provided.”―Mandy Enright, MS, RDN, RYT, corporate wellness specialist at Team with ME: Nutrition & Fitness Consulting

“This book is a staple for anyone wanting to meal prep their way to reaching their goals! Kelli does an excellent job explaining meal prep with step-by-step instructions, making it easy and relatable for anyone. If you have weight loss goals, or simply want to live a healthier life and make meal planning simple and straightforward, this book is a must-have for your cookbook library!”―Tveen Verano MPH, RD

About the Author

KELLI SHALLAL, MPH, RD, CPT, CLT, is a certified personal trainer and a registered dietitian with a master’s degree in public health. She is also the author behind the healthy living blog Hungry Hobby, the author of Meal Prep for Weight Loss, and the owner of the healthy meal planning company What to Eat? Meal Plans. Follow her on Instagram @hungryhobbyRD.

Product details

  • Publisher ‏ : ‎ Callisto (October 29, 2019)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 194 pages
  • ISBN-10 ‏ : ‎ 1641525444
  • ISBN-13 ‏ : ‎ 978-1641525442
  • Item Weight ‏ : ‎ 2.31 pounds
  • Dimensions ‏ : ‎ 7.5 x 0.48 x 9.25 inches
  • Customer Reviews:
    4.4 4.4 out of 5 stars 2,620 ratings

About the author

Follow authors to get new release updates, plus improved recommendations.
Kelli Shallal RD

Kelli Shallal RD

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Full content visible, double tap to read brief content.

Hi! My name is Kelli Shallal, MPH RD, I'm a Registered Dietitian and personal trainer based in Phoenix, Arizona. I received my Master's of Public Health from Loma Linda University in 2013 and became an RD shortly after that. Before I became a dietitian, I had NO IDEA how to cook or what healthy food was. In fact, I'd never seen green beans that weren't served in a can until I was 23! (Oh, and did I mention those canned green beans were served boiled with butter and sugar? Thanks to my very southern Grandma for that!)

My mission is to help you achieve a balance between healthy and happy. A healthy lifestyle should include healthy food, fitness, stress management, sleep, treats, participation in social gatherings, and happiness. Balance is a subjective word, but I want to help you find a place where you are enjoying your life but also taking care of your health.

At this point in my career through private practice, my blog, my books, and meal planning service, I've helped thousands of people lose weight, improve their GI health, balance their hormones, and get organized in the kitchen. I can't wait to help you on your healthy living journey too!

Customer reviews

4.4 out of 5 stars
2,620 global ratings

Customers say

Customers find the book's information content helpful and simple. They also say the recipes are tasty, nutritious, and delicious. Readers mention the meals are straightforward and break things down step-by-step. They appreciate the shopping lists and weekly plans. Opinions are mixed on the value for money, calorie content, and picture quality.

AI-generated from the text of customer reviews

Select to learn more
Information contentRecipes qualityEase of useShopping listFillingValue for moneyCalorie contentPicture quality
54 customers mention "Information content"45 positive9 negative

Customers find the book great for meal prep, with incredibly helpful tips and amazing recipes. They say it's a great resource for those looking for recipes and actual know-how on preparing healthy meals in bulk. Readers also appreciate the simple lessons and information on whole food eating.

"...What sets this cookbook apart is its practicality; each recipe comes with nutritional information, ensuring you know exactly what you're putting on..." Read more

"...Great to plan out a quality meal prep and they’re good to eat and easy to make" Read more

"...I love how meal prep is slowly ramped up from one week to the next. If you are cooking for a family, it's easy to double the recipes as well...." Read more

"...Recipes that my family has loved, so far. So much info on whole food eating and cutting out processed. Definitely worth the purchase!" Read more

45 customers mention "Recipes quality"45 positive0 negative

Customers find the recipes in the book tasty, nutritious, and delicious. They say it empowers readers to prepare nutritious meals in batches, alleviating the stress of daily life. Readers also mention the book covers many diets, healthy ingredients, and cuisine variety.

"...With a focus on efficiency, this book empowers readers to prepare nutritious meals in batches, alleviating the stress of daily cooking and allowing..." Read more

"The recipes are yummy. I love that it gives a shopping list and all the nutrient facts...." Read more

"This is a good idea to help you eat healthier...." Read more

"...She makes sure to start with baby steps.The food is also tasty and filling!..." Read more

35 customers mention "Ease of use"35 positive0 negative

Customers find the recipes in the book easy to follow, straightforward, and step-by-step. They appreciate the clear, concise approach and writing style.

"...Potatoes and Crunchy Rainbow Salad that are both satisfying and easy to execute...." Read more

"...Great to plan out a quality meal prep and they’re good to eat and easy to make" Read more

"...The easiest shopping experience ever. No thinking needed...." Read more

"I love this cookbook. The recipes are easy using ingredients already in my house...." Read more

10 customers mention "Shopping list"10 positive0 negative

Customers find the shopping lists in the book precise and well-organized. They say the meal plans are infused with a Mediterranean and DASH diet focus. Readers also mention the book has a beautiful and simple layout.

"...The meal plans are well-organized and infused with a Mediterranean and DASH diet focus, offering diverse, flavorful recipes like Cinnamon-Roasted..." Read more

"The recipes are yummy. I love that it gives a shopping list and all the nutrient facts...." Read more

"...of variety, a plan for each week, and very importantly, a shopping list for each week as well...." Read more

"...It provides weekly plans with grocery list, equipment list, and a step-by-step guide to efficiently prepare meals for 5 days all in one day...." Read more

4 customers mention "Filling"4 positive0 negative

Customers find the food tasty and satisfying.

"...-Roasted Sweet Potatoes and Crunchy Rainbow Salad that are both satisfying and easy to execute...." Read more

"...The food is also tasty and filling! Calorie wise I've cut back following her meal plans, and I feel satisfied after a meal...." Read more

"...I have tried several of these recipes and they are very tasty and satisfying...." Read more

"...They are also very filling. I recommend!" Read more

14 customers mention "Value for money"6 positive8 negative

Customers have mixed opinions about the value for money of the book. Some mention it's worth the purchase, while others say there are start-up costs to buy ingredients.

"...Note that there are start up costs to buy ingredients you may not have on hand and you may have to to visit several stores to find everything." Read more

"...Definitely worth the purchase!" Read more

"...be that a lot of the recipes include a lot of ingredients and some aren’t the cheapest. I’m a college student so my grocery budget is limited...." Read more

"This is such a good book! I've been following the meal plans and am almost through them all. My diet is much more diverse now and I feel great!..." Read more

9 customers mention "Calorie content"6 positive3 negative

Customers have mixed opinions about the calorie content of the book. Some mention it's great if you're looking to lose weight, while others say the recipes are very high in calories, fat, and sugar.

"...The food is also tasty and filling! Calorie wise I've cut back following her meal plans, and I feel satisfied after a meal...." Read more

"...My only complaint is the calories given seem to be off...." Read more

"...The recipes are easy using ingredients already in my house. Low fat and calories are what I need while I’m on Semaglutide because any other foods..." Read more

"...I love that the calories are filled out since I am trying to lose a few pounds and I find that I can easily elaborate or tweak recipes using my own..." Read more

6 customers mention "Picture quality"3 positive3 negative

Customers have mixed opinions about the picture quality of the book. Some mention the pictures are perfect, while others say there aren't enough pictures and they wish every recipe had a photo.

"...The pictures are perfect, the meals come out looking like the picture and theyre easy to make...." Read more

"...The only critique I have is that I wish every recipe had a photo.. I ended up buying this book for my mom and sister as well" Read more

"This book is good.. Loved the layout and pics.. Easy to mix and match weeks.. Love how it gave you a shopping list.. Have not cooked from it yet....." Read more

"Not enough pictures, don’t waste your money" Read more

Useful book, wrong price
4 out of 5 stars
Useful book, wrong price
The book itself Is great. My issue is with Amazon. I ordered the new paperback for the $10, and got a used version with writing in it. The used version is $7.
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Top reviews from the United States

MommaLayne
5.0 out of 5 stars Excellent Companion
Reviewed in the United States on September 25, 2024
Verified Purchase
"Meal Prep for Weight Loss" by Kelli Shallal is an indispensable guide for anyone looking to simplify their journey toward healthier eating and sustainable weight loss. With a focus on efficiency, this book empowers readers to prepare nutritious meals in batches, alleviating the stress of daily cooking and allowing you to enjoy healthy options throughout the week. I appreciated how Shallal breaks down the meal prep process into manageable steps, making it accessible even for those who may feel intimidated by the kitchen. The meal plans are well-organized and infused with a Mediterranean and DASH diet focus, offering diverse, flavorful recipes like Cinnamon-Roasted Sweet Potatoes and Crunchy Rainbow Salad that are both satisfying and easy to execute.

What sets this cookbook apart is its practicality; each recipe comes with nutritional information, ensuring you know exactly what you're putting on your plate. The included shopping lists and tips on food storage and reheating make sticking to your goals even easier. "Meal Prep for Weight Loss" not only promotes balanced eating but also encourages a lifestyle shift that fosters long-term success. If you’re ready to take control of your health without spending hours in the kitchen, this book is your ultimate companion for delicious meals that help you feel great and reach your weight loss aspirations!
5 people found this helpful
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Brandi mcilveen
5.0 out of 5 stars Yum!
Reviewed in the United States on August 24, 2024
Verified Purchase
The recipes are yummy. I love that it gives a shopping list and all the nutrient facts. Great to plan out a quality meal prep and they’re good to eat and easy to make
6 people found this helpful
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shardinea
4.0 out of 5 stars A good theory
Reviewed in the United States on July 1, 2024
Verified Purchase
This is a good idea to help you eat healthier. For me, some of the recipes are ultimately not doable because they use chickpeas (like many vegan and vegetarian recipes do). It's unfortunate, but I'm allergic to chickpeas, which makes many healthy recipes a no-go for me. Still, there is a lot of good stuff in this book, and I will see what I can do with it.
8 people found this helpful
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Yoshilovesfruit
5.0 out of 5 stars Easy, tasty and Filling
Reviewed in the United States on March 26, 2021
Verified Purchase
This is the first meal prep "diet" book that has made a big difference. I put diet in quotes, because nothing is off limits. I can eat like this for the rest of my life.

I love how meal prep is slowly ramped up from one week to the next. If you are cooking for a family, it's easy to double the recipes as well. After a few weeks, you'll be doing major meal prep and it will be like a natural extension of your life. I have a tendency to jump in with bug changes, get overwhelmed and stressed over time. Not with this book. She makes sure to start with baby steps.

The food is also tasty and filling! Calorie wise I've cut back following her meal plans, and I feel satisfied after a meal. Even better, I get hungry after four to 6 hours later. You know, regular mealtimes! I've cut snacking down a ton because o just don't get hunger pangs.

When I first saw the recipes I was tempted to alter some of them but am glad I stuck with it. The yogurt parfaits, one of the first breakfasts you'll make, have almond butter in them. It works so well!!! Very tasty and, I believe, makes it more filling. I'm not a fan of homogeneous yogurt, I like different flavors, so I just drizzle the almond butter on top instead of mixing it it. She also gives advice on how to increase calories or sub out common allergens.

Before each week, there is a shopping list, with amounts needed for each meal prep. The easiest shopping experience ever. No thinking needed.

If you want to save money, eat healthier and get yourself to a healthier weight, I highly recommend this book. Especially if you feel tired and overwhelmed just thinking of how to change your habits, this book takes all the guess work out and the author, being a registered dietitian, puts together very filling, nutritious meals.
96 people found this helpful
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ANNAMARIE Dee
3.0 out of 5 stars Ok
Reviewed in the United States on October 26, 2024
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Ok
One person found this helpful
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MichelleFH
5.0 out of 5 stars great easy recipes
Reviewed in the United States on September 22, 2024
Verified Purchase
I love this cookbook. The recipes are easy using ingredients already in my house. Low fat and calories are what I need while I’m on Semaglutide because any other foods cause violent gastrointestinal upset.
5 people found this helpful
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L. Maynard
5.0 out of 5 stars Wonderful Cookbook
Reviewed in the United States on May 29, 2024
Verified Purchase
This is my new favorite cookbook!
So easy to follow. Ingredients that are normal and easy to find. Recipes that my family has loved, so far. So much info on whole food eating and cutting out processed. Definitely worth the purchase!
6 people found this helpful
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Danylle
5.0 out of 5 stars I've lost 15 lbs and I'm still using this book
Reviewed in the United States on November 11, 2023
Verified Purchase
I love this book. I was a member of WW and I briefly tried Noom. These were tedious and didn't work for me because they didn't fit my life style. I needed a way the cook healthy interesting food 1 to 2 times a week. This way I can have more free time to work, socialize, clean, and relax. With WW I felt like I was going to have to pay $30 a month for the rest of my life and spend the all of my time off preparing food to stay on their plan. Noom didn't offer recipes and for me, that was a major road block. I got this book and I have been delighted with it. It has a lot of variety, a plan for each week, and very importantly, a shopping list for each week as well. The book also giudes the cooking step by step so that I can finish my cooking in 2 hours. The food has been mostly delicious. I have lost 15 lbs so far using this book. The recipes have a lot of variety which keeps the food interesting. It would be great if she wrote another meal plan cook book, I would buy it in a minute!
68 people found this helpful
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Top reviews from other countries

Cary R
5.0 out of 5 stars GREAT RECIPE BOOK!!!
Reviewed in Canada on August 19, 2024
Verified Purchase
THIS BOOK is REASONABLY PRICED and is
PACKED with GREAT, HEALTHY, TASTY RECIPES!!!
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Mrs Siobhan Connell
5.0 out of 5 stars Great meal prep book!
Reviewed in the United Kingdom on May 12, 2020
Verified Purchase
This book is very easy to follow even for the most reluctant of cooks like myself! The recipes are tasty and simple and I have found it helps you think about food differently in a more healthy way. The only downside is it's written for the American market so most of the measurements are in cups. My husband is American so we use cups anyway but they can be easily converted into g and kg.
All said it's well worth getting!
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B
5.0 out of 5 stars Great book
Reviewed in Australia on April 7, 2024
Verified Purchase
Delicious recipes. Good quality
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Kindle Customer
5.0 out of 5 stars So excited
Reviewed in Canada on February 11, 2024
Verified Purchase
Haven't tried the recipes yet. But I went threw the whole book it looks easy, affordable and delicious recipes. I have 2 more months on my shake diet, and then this book is my next step to continue my weight loss journey.
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Best Book Reader
5.0 out of 5 stars awesome
Reviewed in the United Kingdom on August 7, 2022
Verified Purchase
A really good selection of recipes to get started on meal prepping. Can’t wait to get started. Read this book!
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